TJ’s Gym WOD for Fri. Dec 14th

DEC7Kris Mansbridge. Need I say more?

MOGA with Amina at 9:30am in OG2 on Friday. First class is free.

WOD

All Levels
A. Power Clean 3-3-3-3; rest 90sec
B. Power Clean + 2 Push Press + 2 Push Jerk; rest 90sec; 4 sets

5 Rounds for Time
50 Double Unders
10 Push Jerks (tough but unbroken)
rest 1mins

The Wrench
A. Squat Clean 3-3-3-3
B. Full Snatch 2-2-2-2-2

5 Rounds for time
50 double Unders
10 Push Jerks 135/95
10 Front Rack Lunge Steps (alt in place)

Foundations
A. Hang Power Clean 5-5-5-5
B. 2 Push Press + 2 Push Jerk

5 Rounds
5 hang power cleans
5 push jerks
50 jump ropes

Metabolic

Row 500
25 double Unders
10 DB Single Arm Snatch (5 left, 5 Right)
10 DB Power Cleans
10 DB Push Jerk
10 toes to Bar
200m Run
AMRAP in 30 min

;

Out of Town WOD
25 double Unders
10 Sprawls
10 Mt. Climbers 2 is 1
10 Pushups
10 toes to Bar
200m Run
AMRAP in 30 min

Mobility WOD </strong

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About tjsgym

Owner of TJ's Gym
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